Rest & Recovery

 

“Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates 

Making the most of every opportunity to rest and recover is critical to your health and wellness, especially if you are a runner. It is during rest that your body is allowed to heal and adapt to the stress of running. And while sitting and lounging may seem like a good way to heal, research has shown it is not.[1] The best opportunity to heal from the stress of running may be found in restorative yoga.

Restorative yoga is a deeply relaxing style of yoga. It is a receptive practice, not an active practice. Thus, the focus of restorative yoga is not on strengthening or even on stretching, but on healing. During a restorative yoga practice, the effects of physiological and biochemical damage to body tissues, as well as the psychological reaction to that damage, are reversed in a significantly shorter time when compared with simply sitting.[2]

This is why restorative yoga is a fantastic choice during your rest or recovery days, and especially after every long run. The length of your restorative yoga practice should be relative to the strain of your running. A general rule of thumb is a minimum of 10 minutes of restorative yoga for every hour of running[3]. For example, if you have run 3 hours in a week, then take the opportunity to practice at least 30 minutes of restorative yoga.
However, a longer or more frequent restorative yoga practice may work better for you. Just be sure you are experiencing a sensation of comfort and relaxation in the poses, not deep stretching. Resting in supported, restorative poses provides an excellent opportunity for your body and mind to heal. 

Rest & Recovery Practice[4] - approximately 30 minutes

Props: Bolster or firm cushion/pillow; blanket

* Calming Breath: Transition between each pose with 3 Calming Breaths.

Inhale –slowly through your nose, allow your diaphragm to fully expand
Exhale – slowly through your mouth, allow your belly to sink back towards your spine.

1. Supported Squat: (2-5 minutes) - Releases tension in back and legs.

*Squat on a bolster. 

2. Seated Supported Forward Fold: (3-5 minutes)  - Gentle release of the hamstrings, helps to counteract tightness.

*Place a bolster across your extended legs, toes facing forward. Release forward from the pelvis (not the waist). Rest your head on folded arms or on the bolster.

3. Belly Down Twist: (2 - 5 minutes per side) -  Releases tension in the hips, back, and chest.

*Sit with the short end of the bolster next to your right hip. Place a folded blanket between your bent legs. Turn to face the bolster, arms framing the bolster, and lower your belly down onto the bolster. Your head faces whatever direction feels most comfortable for you. 

4. Simple Supported Backbend: (3-5 minutes)  – Releases chest muscles.

*Line the bolster up vertically behind you, then gently lie back over it. Place your arms in any position that is comfortable for you.

5. Supported Child’s Pose: (3-5 minutes) -  Releases tension in your back, thighs, and ankles

*Kneel with your knees on either side of the bolster. Then release your belly down onto the bolster. Rest on your forehead on the bolster or turn from one cheek to other halfway through the pose.

6. Legs Up the Wall: (7 – 15 minutes) - Drains swelling from your legs while relaxing your pelvis and back.

*Sit, with knees bent, and one hip very close to the wall. Slide the opposite arm away from the wall so that you are lying on your side. As you roll to recline on to your back, swivel your legs up the wall. Scoot towards or away from the wall for comfort. You may want to strap your legs together to keep them from sliding. Place your arms in any position that is comfortable for you.

[1] Bera TK, Gore MM, Oak JP. Recovery from stress in two different postures and in Shavasana--a yogic relaxation posture. Indian J Physiol Pharmacol. 1998;42(4):473-478.
[2] Boyle CA, Sayers SP, Jensen BE, Headley SA, Manos TM. The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity. J Strength Cond Res. 2004;18(4):723-729. doi:10.1519/14723.1
[3] Rountree, S. H. The athlete's guide to recovery: Rest, relax, and restore for peak performance. VeloPress, 2011. 
[4] Rountree, Sage Hamilton. The Runner's Guide to Yoga: a Practical Approach to Building Strength & Flexibility for Better Running. Velo Press, 2012.

One Pose Restorative Practice: Basic Relaxation Pose

Basic Relaxation Pose is a foundation pose of restorative yoga. It is the deliberate practice of stillness. Most of our lives are spent in movement – it began before we were born when we moved inside our mothers’ wombs and continues today in our activity-filled days. Even when we sleep we move trying to find comfort.

During Basic Relaxation Pose your muscles and bones are relieved of their roles of support and action; your nervous system sends and receives fewer messages; you begin to release tension and come into a state of relaxation.

This One Pose Practice video includes a mini Yoga Nidra - a guided relaxation practice. In this practice your body is resting, your mind is aware and awake as you rotate your consciousness around the body to different points. Cultivating awareness in a relaxed state helps you to identify how and where you hold tension and consciously release it.

https://youtu.be/ZLjdzC1XYUs

One Pose Restorative Practice: Stonehenge

STONEHENGE

Restorative inversions are poses in which the lower limbs are placed above the heart. In this pose, Stonehenge, you receive the circulatory and lymphatic benefits of gently elevating your legs and feet without placing any strain on your neck or head. This pose can also release lactic acid after exercise or standing for long periods of time. Stonehenge may also relieve tired legs or feet. The most valuable benefit of this pose is an opportunity to relax as you practice quiet awareness of your body, breath and mind.

INSTRUCTIONAL VIDEO:  https://youtu.be/naxg0g-EqrE

I "Quit"

In a previous post, I described how I was contemplating whether or not to return to studio teaching during the pandemic. The studio reopened May 18 and at that time I told the owner I wasn't ready to return to teaching yoga classes, yet.
However, on May 23 I mailed my formal resignation letter to the yoga studio owner. By that time many businesses reopened and it was evident that the majority of people were ignoring CDC guidelines. Teaching in an enclosed space (four walls and ceiling/roof) without masks did not “feel” right to me. And, unfortunately, the number of COVID cases has skyrocketed since my decision to resign.

• On May 23, the day I mailed my resignation letter, the number of COVID-19 infections in Florida was 50,867.
• Today, July 19, the number of infections in Florida is 350,047.

Why did I "quit?" 

"Putting up a false image kills a lot of teachers." – Stephen Josephs 

“Image”: I didn’t want to keep teaching just to keep up appearances or teach simply because “everyone else” was. A false image now, especially during the pandemic, was not in line with my understanding of ahimsa - nonviolence. Now is not the time for me to teach studio yoga classes in enclosed spaces without masks. I don’t want to be a part of the COVID infection chain whether intentionally by my actions or unintentionally by participating in activities where the virus gets passed on to someone’s home, workplace, and then into a hospital. Attending a yoga class, while extremely beneficial, is not an essential activity. 

If people think I look like a “quitter,” I am okay with that. Doing what I think is ethical and healthy is essential – I couldn’t live with myself otherwise.

“Dime”: I am not a “corporate” yoga teacher. I have no website, YouTube channel or newsletter. Teaching yoga was never a business transaction for me. Money alone is not a reason to teach, and, thankfully, teaching yoga is not my main source of income. As a Restorative yoga teacher, I spent my own money purchasing and sanitizing blankets, eye pillows, blocks, and pillow cases (to cover the studio bolsters), for my students. I also paid for additional training, professional dues, and liability insurance. Needless to say, I barely broke even. Any income I made was not essential for me. 

“Time”: I am 60+ so time is very important to me. During the shut-down, I realized how much I appreciated my newfound “free time," especially on Fridays and Sundays. For years I worked evenings and weekends. I missed many family events due to work. Now that I am not teaching, my daughter can come for dinner and visit on her schedule. I love being available for my family! 

Then there are the uncompensated hours I spent creating and practicing yoga lessons -- the uncompensated hours I spent before class cleaning the studio. The pandemic helped me to focus on what is essential for my life. Teaching in a studio right now is not essential for me.

One day I may return to teaching yoga studio classes. But when I think of going back, I most often envision teaching in nursing homes or cancer treatment centers – places where people who lack resources can benefit the most from yoga. Yoga studios, on the other hand, are outlets for people who already have many resources at their disposal. Maybe my teaching will be needed elsewhere, post-pandemic.
In the meantime, I am researching the medical benefits of yoga while my home practice flourishes!